CROSSFIT:
1. Gymnastic static
2. Barbell Warm-up
3. WOD: Elizabeth – w/Power Cleans
21-15-9
Power Cleans (135/95)
Ring Dips
4. Recovery
————————-
STRENGTH & CONDITIONING
VARIATION:
1. Gymnastic Static
2. Barbell warm-up
3. Cleans 3×5
4. Weighted Dips 3×5
5. Gymnastic Fundamental
6. Burner: Row 500m Max Effort
7. Recovery
————————-
GYMNASTIC PRACTICE:
Fundamental Static Positions:
Front lever variation – tuck. On
Rings or bars. First set is max hold for
time. Then Do 4 [...]

Jun 08, 2010 | Have your say »

CROSSFIT WOD VARIATION:
Gymnastic Static
400m Run
15 Back Squats (95/65)
15 Ring Push-Ups
15 Box Jumps
4 rounds
——————————-
STRENGTH & CONDITIONING VARIATION:
Gymnastic Static
Back Squat 3×5
Box Squats 3×12, No Weight or Light Bar. Shins must be vertical with no movement in back.
Gymnastic Fundamental
Burner: 5 min max box jumps on 20″ box
——————————-
SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
3 x 500m row ( 5 [...]

Jun 04, 2010 | Have your say »